Ardha-Matsyendrasana

Placing the right foot at the root of the left thigh, encircling the (right) knee by the left leg, holding (the two feet by the opposite hands), twisting the body and staying in this posture is the Asana declared by Sri Matsyanatha.

Notes:- For the beginners this Asana is made easy and named Ardha-Matsyendrasana. The only difference is that in Matsyendrasana the folded leg is placed at the root of the thigh below abdomen, in Ardha-Matsyendrasana it is placed by the side of the opposite buttock.


Technique :-
  1. Sit extending both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.

  2. Fold the right leg at knee.Slowly set the right heel at the perineum.

  3. Now folding the left leg, bringing it from above the right knee, place it by its side on the ground. The knee of the left leg should remain towards sky.

  4. Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.

  5. Now straighten the right hand and hold the toe or ankle of the left leg.

  6. Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.

  7. While returning to the original position first release the hand from the thigh and turn head forward.

  8. Now bring the back to normal position after loosening the right hand.

  9. Bring the left leg in original position.

  10. Now bring the right leg also original position.

  11. Repeat it similarly from the other side by folding the left leg first.
Remember :-
  1. Some persons may experience difficulty in practising it. If they cannot hold the toes of the left by right hand they should hold the ankle.

  2. If that also is not possible then hold the knee.

  3. While twisting backward twist the backbone turning well.

  4. Before resorting to the practice of this Asana pracitse Vakrasana.
Benefits and Limitations :-
  1. It is very much useful in constipation and dyspepsia.

  2. This Asana improves liver efficiency and removes debility of kidney.

  3. It is very useful in diabetes.

  4. It is very beneficial for the muscles of shoulder and back.

  5. Those suffering from stiffness in spine should practise it very carefully.


Svastikasana | Uttanapadasana | Bhujangasana | Ardha-Padmasana | Ukatasana Ardha-Salabhasana | Padhastasana | Tadasana | Dhanurasana - 1 |
| Dhanurasana - 2 | Naukasana | Vajrasana | VakrasanaSupta-Vajrasana | Gomukhasana | Savasana | Viparitakarani | Ardha-Matsyendrasana |
| Sirasana | Pascimottanasana | Ugrasana | Konasana | Trikonasana | Halasana Samasana | Uttanamandukasana | Bhadrasana |
| Akarana-Dhanurasana | Mayurasana | Simhasana | Padmasana | Vakasana | Ujjayi Pranayama | Padmasana (Baddha) | Tolangulasana |
| Anuloma-Viloma | Parvatasana | Yogamudra Salabhasana | Makarasana | Makarasana - 2 | Uddiyana Bandha | Matsyasana | Vrksasana | Kapalabhati |
| Cakrasana - 1| Cakrasana - 2 | Jalandhara Bandha | Nauli | AgnisaraGomukhasana (Baddhahasta)Viparitakarani (Saravangasana) |